Bench Press 5×5
(20 minutes)
2 warm up sets
5 sets of 5 @ 75%
2min rest per set

Superset: Hang and rotate on pullup bar, 10 reps

Triple Tabata Tuesday
8 Rounds each Tabata. 20 seconds of work
10 seconds of rest

No extra rest between Tabatas.

Tabata 1:
Odd: Air squats
Even: Push ups

Tabata 2:
Odd: KB Swings (hold one KB with both hands)
Even: KB Push Press

Tabata 3:
Odd: Single Unders
Even: Double Unders

Barbell rollouts. Shoulder emphasis.

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